12.10.2014

WARMUP
3 ROUNDS
10 PLANK TO PUSH UP
10 SQUAT JUMPS
10 BANDED GOOD MORNINGS
5 EMPTY BAR POWER SNATCH 
5 EMPTY BAR OHS
5 SNATCH GRIP PUSH PRESS

WOD
"ZIMMERMAN"
Max rounds in 25 minutes
11x Chest-to-bar pull-ups
2x Deadlift (315#)
10x Handstand push-ups

U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.

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FITNESS
1)5X3 OHS
2)5X5 PUSH PRESS
3A)3X:45 SIDE PLANK
3B)3X2:00 DOUBLE UNDER PRACTICE 

PERFORMANCE
1)5x1 PSN + OHS + SN; 2 sec pause in bottom, linear
2)5x1 PUSH PRESS + BTN SP/JK + SP/JK; 5 sec pause in split; progressive
3)5x3 DIP SQUAT @ 105% of JK